Breathe Smarter, Run Stronger - Patrick McKeown and David 'Jacko' Jackson

Why It Matters

Optimizing breathing unlocks faster times and lower fatigue, giving runners a competitive edge and prompting coaches to adopt respiratory training as a core discipline.

Key Takeaways

• Controlled, deeper breaths improve running efficiency and performance.
• Most runners overlook breathing mechanics despite proven physiological benefits.
• Expanding tidal volume reduces perceived effort more than heart rate.
• Rib cage mobility and diaphragm strength are trainable performance factors.
• Nasal versus mouth breathing is secondary to overall breath control.

Summary

The podcast introduces David “Jacko” Jackson’s upcoming book, a deep dive into how breath control can transform running from recreational jogs to elite competition. Jackson, a former rugby player turned breathing specialist, recounts a breakthrough 5K performance after consciously slowing and deepening his breaths, illustrating the untapped potential of respiratory training.

The conversation debunks long‑standing myths that the lungs are over‑engineered for exercise and that breathing is purely automatic. Research cited shows the lung is actually under‑built for maximal effort, and that increasing tidal volume while reducing breath frequency boosts alveolar ventilation, lowers perceived exertion, and can shave minutes off race times. Practical levers include diaphragm strengthening, rib‑cage mobilization, and mindful breath pacing, all of which are measurable and trainable.

Jackson shares vivid examples: elite runners naturally expand tidal volume to 2.5‑3 L per breath, while amateurs often hit a ceiling that forces rapid, shallow breathing and higher perceived effort. He also notes that a simple shift from “panting” to controlled, fuller breaths can alter the brain’s stress response, making runs feel easier even without changes in heart rate or lactate.

For coaches and athletes, the takeaway is clear: integrating structured breathing drills into training programs can deliver measurable gains in running economy, recovery, and mental resilience. As the science gains mainstream traction, we can expect a new performance paradigm where breath efficiency is as valued as mileage and speed work.

Original Description

Most runners focus on mileage, pace, and training plans — but often overlook one of the most powerful tools for improving performance:

their breathing.

In this conversation, Patrick McKeown, founder of the Oxygen Advantage®, sits down with David “Jacko” Jackson, Master Oxygen Advantage Instructor, strength & conditioning coach, and former professional rugby player.

Jacko recently released his new book “Breathe Smarter, Run Stronger”, exploring how breathing efficiency can influence running performance, endurance, and recovery.

Together they explore why breathing is often ignored in sports science — and how improving breathing mechanics can change the way you run.

In this episode you’ll learn:

• Why breathing efficiency matters more than breathing volume

• How breathing rate affects perceived effort during running

• The role of the diaphragm in performance and posture

• Nasal breathing vs mouth breathing during training

• How breathing can improve endurance and recovery

• Why many elite athletes still have suboptimal breathing patterns

• The connection between CO₂ tolerance, breathlessness, and performance

Whether you're a recreational runner or a competitive athlete, this episode will give you practical insights into how breathing can support both performance and long-term health.

Jacko’s Book

Breathe Smarter, Run Stronger

https://amzn.eu/d/0hwlRUeG

Connect with Jacko

Website: https://www.probreathwork.com/

Instagram: https://www.instagram.com/thebreathrunningcoach/

Learn more about Oxygen Advantage

https://oxygenadvantage.com

Timestamps

00:00 Introduction

01:10 Jacko’s background and brain injury story

05:00 Why breathing is overlooked in running

10:20 Breathing efficiency vs breathing volume

18:30 Nasal breathing during running

26:00 CO₂ tolerance and perceived effort

33:30 Diaphragm function and breathing mechanics

44:00 Running posture and breathing

52:00 Breath holding for performance

1:03:00 Research on breath training and sprint performance

1:08:00 The future of breathing training in sport

1:12:00 Jacko’s new book